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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Uncle JiM

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  MTB2 3:29:11 44.73(4:41) 71.98(2:54) 688
  WALK4 2:57:18 8.17(21:41) 13.16(13:29) 253
  RUN5 1:18:44 9.27(8:30) 14.91(5:17) 66
  ORIENTEERING ◪2 1:00:36 4.72(12:50) 7.6(7:58) 167
  COMMUTE2 46:00 10.56(4:21) 17.0(2:42) 89
  Gravel bike1 30:00
  Total14 10:01:49 77.45 124.65 1263
  [1-5]10 7:04:31

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

12 PM

MTB long 2:00:03 [3] 42.95 km (2:48 / km) +384m 2:41 / km
shoes: Shimano M123

Saturday Feb 13, 2016 #

7 AM

RUN warm up/down 4:56 [2] 0.94 km (5:15 / km) +2m 5:11 / km
shoes: Pegasus 32 (Black)

8 AM

RUN race 23:22 [4] 5.1 km (4:35 / km) +26m 4:28 / km

RUN warm up/down 20:24 [2] 3.21 km (6:21 / km) +12m 6:14 / km

Friday Feb 12, 2016 #

10 AM

WALK 41:08 [0] 4.0 km (10:17 / km) +38m 9:49 / km
shoes: Pegasus 32 (Black)

Checking out McIvor Creek
8 PM

RUN 21:08 [3] 3.9 km (5:25 / km) +23m 5:16 / km
shoes: Pegasus 32 (Black)

Nice and steady

Thursday Feb 11, 2016 #

11 AM

WALK 57:40 [0] 3.8 km (15:11 / km) +88m 13:36 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 1
12 PM

WALK 40:00 [0] 2.46 km (16:17 / km) +77m 14:05 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 2
1 PM

WALK 38:30 [0] 2.9 km (13:17 / km) +50m 12:13 / km
shoes: Pegasus 32 (Black)

Checking McIvor range for To-Day part 3
C • To-Day 3
5 PM

COMMUTE 40:00 intensity: (9:50 @1) + (25:35 @2) + (3:59 @3) + (36 @4) 15.0 km (2:40 / km) +89m 2:35 / km
ahr:75 max:128 shoes: Shimano M123

Errands > Sprint training > Home

Wednesday Feb 10, 2016 #

8 AM

ORIENTEERING ◪ 40:50 intensity: (5:52 @1) + (13:55 @2) + (10:28 @3) + (8:53 @4) + (1:42 @5) 4.55 km (8:59 / km) +119m 7:56 / km
ahr:125 max:175 shoes: INOV-8 Talon 212 #2

Nice conditions for a run at Mt Korong
9 AM

ORIENTEERING ◪ 19:46 intensity: (5:50 @1) + (7:05 @2) + (4:16 @3) + (2:28 @4) + (7 @5) 3.06 km (6:28 / km) +48m 6:00 / km
ahr:112 max:161 shoes: INOV-8 Talon 212 #2

Short and long legs

Tuesday Feb 9, 2016 #

9 AM

MTB 1:29:08 intensity: (10:53 @1) + (21:31 @2) + (21:26 @3) + (24:13 @4) + (11:05 @5) 29.03 km (3:04 / km) +304m 2:55 / km
ahr:133 max:226 shoes: Shimano M123

6 PM

COMMUTE warm up/down 6:00 [3] 2.0 km (3:00 / km)
shoes: Pegasus 32 (Black)

To the track and back

RUN warm up/down 4:27 [2] 0.85 km (5:13 / km) +1m 5:11 / km
shoes: Pegasus 32 (Black)

2 laps

Gravel bike 30:00 [3]
shoes: Pegasus 32 (Black)

Drills and stuff organised by Ralph and Pete
7 PM

RUN warm up/down 4:27 [2] 0.9 km (4:58 / km) +2m 4:54 / km
shoes: Pegasus 32 (Black)

Another 2 laps

Monday Feb 8, 2016 #

Note
(rest day)

Need one once in a while

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